Bryan Johnson
Founder · Blueprint longevity protocol
Tech founder who turned his own body into a measured longevity experiment and published the whole thing as Blueprint. Everything is logged: sleep timing, dozens of supplements, a fixed plant-heavy diet, and a battery of biomarkers reported publicly. He is unusually willing to announce when he stops something that stopped working.
- Entries
- 25
- Does
- 25
- Recommends
- 0
- Discusses
- 0
Supplements
7 supplements in this stack
- SupplementDoes it$$$Cheap: Roughly under $50, or under $15/month.
Creatine monohydrate
Muscle and cognitive support from five grams of creatine a day, one of the few items in the stack he describes as well established.
Source: Blueprint protocol siteView item: Creatine monohydrateOn record from 12 of 62 tracked people: 10 do it, 2 recommend it - SupplementDoes it$$$Cheap: Roughly under $50, or under $15/month.
Omega-3 (EPA/DHA)
Algae-derived omega-3 fits the plant-based diet, at 400mg of EPA and 400mg of DHA.
Source: Blueprint: Omega-3View item: Omega-3 (EPA/DHA)On record from 9 of 62 tracked people: 8 do it, 1 recommends it - SupplementDoes it$$$Cheap: Roughly under $50, or under $15/month.
Vitamin D3
2,000 IU of vitamin D3 a day, inside the Essentials capsules.
Source: Blueprint: Essentials capsulesView item: Vitamin D3On record from 6 of 62 tracked people: 5 do it, 1 recommends it - SupplementDoes it$$$Mid: Roughly $50 to $500, or up to $50/month.
NMN and NAD precursors
NR at 450mg or NMN at 500mg goes in daily as an NAD precursor, and he is clear that the human evidence for a clinical benefit is not there yet.
Source: Blueprint: Bryan Johnson's protocolView item: NMN and NAD precursorsOn record from 4 of 62 tracked people: 3 do it, 1 has discussed it - SupplementDoes it$$$Cheap: Roughly under $50, or under $15/month.
Sulforaphane (broccoli sprouts)
Broccoli seed extract in the capsules and 250g of broccoli in his fixed vegetable dish supply sulforaphane precursors daily.
Source: Blueprint: Essentials capsulesView item: Sulforaphane (broccoli sprouts)On record from 3 of 62 tracked people: 3 do it - SupplementDoes it$$$Cheap: Roughly under $50, or under $15/month.
Glycine
1,200mg of glycine arrives in the morning Longevity Mix rather than as an evening sleep supplement.
Source: Blueprint: Longevity MixView item: GlycineOn record from 2 of 62 tracked people: 2 do it - SupplementDoes it$$$Cheap: Roughly under $50, or under $15/month.
Vitamin K2
Taken alongside vitamin D in the daily stack for calcium handling and bone.
Source: Blueprint: Advanced AntioxidantsView item: Vitamin K2On record from 2 of 62 tracked people: 2 do it
Gear
4 pieces of gear in this stack
- GearDoes it$$$Mid: Roughly $50 to $500, or up to $50/month.
Continuous glucose monitor
Wears a glucose sensor to keep his post-meal response inside a narrow band, and adjusts food composition and timing from it.
Source: Blueprint protocol museumView item: Continuous glucose monitorOn record from 6 of 62 tracked people: 4 do it, 2 have discussed it - GearDoes it$$$Mid: Roughly $50 to $500, or up to $50/month.
Red light therapy device
Red and near-infrared devices cover skin and hair, the cosmetic side of the protocol.
Source: Blueprint protocol siteView item: Red light therapy deviceOn record from 6 of 62 tracked people: 4 do it, 2 have discussed it - GearDoes it$$$Mid: Roughly $50 to $500, or up to $50/month.
WHOOP
Nightly sleep and recovery come off a wearable, and the scores go out publicly as one of his headline metrics.
Source: bryanjohnson.com: Project BlueprintVisit whoop.com (opens in a new tab)On record from 6 of 62 tracked people: 4 do it, 1 recommends it, 1 has discussed it - GearDoes it$$$Cheap: Roughly under $50, or under $15/month.
Light therapy lamp
Wakes before sunrise, so he sits in front of a 10,000 lux lamp for six minutes to stand in for morning daylight and hold his body clock steady.
Source: Blueprint: Bryan Johnson's morning routineView item: Light therapy lampOn record from 3 of 62 tracked people: 2 do it, 1 recommends it
Protocols
11 entriesStructured routines and practices with a defined method.
Weights three times a week sit inside a fixed six-hour weekly exercise block, tracked and adjusted like every other input.
Source: Blueprint protocol site130g of protein a day from plant sources and supplemental protein, specified rather than estimated.
Source: Blueprint protocol siteAll of his food goes in the first half of the day, finished well before evening, which he ties directly to his sleep results.
Source: Blueprint protocol site: lowering resting heart rate before bedBed at the same early hour every night, with sleep timing treated as the highest-priority commitment in the day.
Source: Blueprint protocol site: sleep protocol150 minutes a week of moderate zone 2 work goes in alongside strength and harder sessions, at a pace where he can still hold a conversation.
Source: Blueprint protocol site18 to 21 degrees Celsius, quiet and fully dark: the bedroom is one part of a heavily controlled sleep environment.
Source: Blueprint protocol siteBlood work every three to six months, an annual full-body MRI, percentile results published.
Source: Blueprint protocol siteTrains peak aerobic capacity deliberately and publishes his VO2 max as a headline biomarker, reporting a personal record of 53.6.
Source: bryanjohnson.com: Project BlueprintVegetables, legumes, nuts and olive oil make up a fixed, almost entirely plant-based menu, repeated daily to remove decisions.
Source: Blueprint protocol siteScans for body composition and bone density rather than weighing himself, part of the measured-everything approach.
Source: Blueprint protocol museumBuilt, follows and publishes the whole regimen, including the parts he later abandoned, so that others can copy or critique it.
Source: Blueprint protocol site
Habits
3 entriesRecurring behaviors recorded in public statements.
Alcohol is out entirely, incompatible with the sleep and biomarker targets he is optimizing for.
Source: Blueprint protocol siteDims lighting and cuts screens in the hours before his fixed bedtime, a wind-down with no exceptions.
Source: Blueprint protocol site: sleep protocolCaffeine and other stimulants stay at least eight to ten hours clear of sleep, and his coffee is decaffeinated.
Source: Blueprint protocol site: sleep
In their own words
Checked word for word against the linked source
“Being consistent is as important as getting enough sleep. I go to bed at 8:30 pm and wake up around 4:30 am. … Pick your bedtime (10 pm, 11 pm, midnight) and then stick to it. The key is consistency.”
Blueprint protocol site: Sleep protocol (opens in a new tab) “Regulate evening light. Red light prepares you for sleep. Blue light will keep you up. Screens off before bed helps minimize the blue light. If you can outfit your home with some red light that’s great.”
Blueprint protocol site: Sleep protocol (opens in a new tab) “Eat your final meal/snack of the day four hours before bed. I stop eating around noon each day and that will get my RHR to around 39 beats per minute right before bed.”
Blueprint protocol site: Do these things to lower your resting heart rate before bed (opens in a new tab)
Stack notes are paraphrased. Anything in quotation marks is a short excerpt copied from the transcript it links to. Not medical advice. Not affiliated with, endorsed by, or reviewed by anyone listed. How this works.